Polar CS400 User Manual

36

Select Test > Fitness > Trend

See how your OwnIndex value has been developing in the Trend menu. Up to 16 OwnIndex values and respective dates are included in the display. When the test trend file becomes full, the oldest result is automatically deleted.

The most recent test date, a graph of your OwnIndex results, and the latest OwnIndex value are displayed. Scroll UP or DOWN to view other values.

Delete OwnIndex Value

Select Test > Fitness > Trend

Select the value you wish to delete and press and hold LIGHT > Delete value? No/Yes is displayed. Confirm with OK.

Analyzing OwnIndex Results with Polar ProTrainer 5 Software

Downloading test results to the Polar ProTrainer 5 software offers you the possibility of analyzing results in various ways, as well as accessing more detailed information about your progress. The software also allows you to make graphical comparisons with previous results. The Polar Fitness Test results are downloaded automatically to the software when you download exercise data using the Transfer data option.

1 0 . B A C K G R O U N D I N F O R M AT I O N

Polar Sport Zones

Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs.

 

Intensity % of

Example

Training benefit

Target zone

HRmax, bpm

 

durations

 

 

 

 

 

 

 

 

MAXIMUM

90–100%

less than 5

Benefits: Maximal or near maximal effort

 

 

171–190 bpm

minutes

for breathing and muscles.

 

 

 

 

 

 

Feels like: Very exhausting for breathing

 

 

 

and muscles.

 

 

 

Recommended for: Very experienced and

 

 

 

fit cyclists. Short intervals only, usually

 

 

 

final preparation for short riding events.

 

 

 

 

HARD

80–90%

2–20

Benefits: Increased ability to sustain

 

 

152–171 bpm

minutes

high speed endurance.

 

 

 

 

 

 

Feels like: Muscular fatigue and heavy

 

 

 

breathing.

 

 

 

Recommended for: Experienced cyclists

 

 

 

for all year round training varying

 

 

 

length. Becomes more important during

 

 

 

pre-competition season.

MODERATE

70–80% 10–60

minutes

133–152 bpm

Benefits: Enhances general training pace, makes moderate intensity efforts easier and improves efficiency.

Feels like: Riding in at good pace with constantly high cadence.

Recommended for: Cyclists progressing towards events or looking for performance gains.

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Polar CS400 user manual A C K G R O U N D I N F O R M At I O N, Polar Sport Zones, Delete OwnIndex Value